Swimming · Race-specific
BROKEN 200
4 × 50 at 200 race pace, 10–20 s between
WHAT IT TRAINS
200 race pace, broken so you can hold it — add the times for a 'broken 200'.
WHO IT'S FOR
Competitive swimmers and fast triathletes.
HOW TO DO IT
- 01Warm up 500.
- 024 × 50 at 200 race pace with 10–20 seconds' rest.
- 03Swim easy 200, then repeat if you like.
- 04Cool down 200.
SCALED VERSION
4 × 50 with 30 seconds' rest.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.
THE WORKOUT, STEP BY STEP
SWIMMING
Broken 200
4 × 50 at 200 race pace, 10–20 s between · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/broken-200
WARMUP500 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN50 mTarget: Swim instruction: Very HardFREESTYLE
200 race pace
REST15 sec rest
ACTIVE200 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN50 mTarget: Swim instruction: Very HardFREESTYLE
200 race pace
REST15 sec rest
COOLDOWN200 mTarget: Swim instruction: EasyFREESTYLE
easy
RELATED WORKOUTS
- SwimmingDistanceDifficulty 5 of 5 — Elite
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
1 h 10Inspired by Katie LedeckyElite · scaled version inside
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